Moong Dal Upma

Moong Dal Upma

Ingredients for Moong Dal Upma:

Moong dal (raw): 50 grams
Onion: 2 tbsp, chopped
Green veggies: 1/4 cup
Mustard seeds: 1/4 tsp
Turmeric powder: 1/4 tsp
Olive oil: 1/2 tbsp
Salt: as per requirement
Water: 3 tbsp

Instructions for Moong Dal Upma:

Rinse the moong dal well under running water and drain.
Heat olive oil in a pan on medium heat. Add mustard seeds and let them crackle.
Add chopped onions and sauté until they turn translucent (about 2–3 minutes).
Add the green veggies and sauté for 2–3 minutes until slightly tender.
Add turmeric powder and salt, stir to combine.
Add the rinsed moong dal and mix for a minute so the dal is coated with spices and oil.
Pour in the water, stir, cover the pan and cook on low–medium heat until the dal is soft and water is absorbed. Check and stir occasionally to avoid sticking.
Once dal is cooked to a soft upma-like consistency, remove the lid, adjust salt if needed and cook for another 1 minute to reach the desired texture.
Turn off heat. Serve hot — optionally garnish with a drizzle of olive oil or fresh herbs.

Ingredients :

Moong Dal, raw | 50 Gram
Onions | 2 TBSP ( 20g )
Green Veggies | 0.25 Cup(s) ( 30g )
Mustard seeds | 0.25 tsp ( 0.5g )
Salt | 0 As Per Requirement ( 0g )
Olive Oil | 0.5 TBSP ( 6.75g )
Turmeric Powder | 0.25 tsp ( 0.795g )
Salt | 0 As Per Requirement ( 0g )
Water | 3 TBSP ( 45g )

Your queries (FAQ)

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Can I add more spices in the given recipe?

Yes, you can add more spices as well as some other ingredients which may improve the taste but keep in mind you need to fix macro as it is fixed in the recipe. Macronutrients must not be changed.

Can I increase or decrease the amount of oil given in the recipe?

Yes, you can change the amount of oil used in the recipe but you will have to manage it from the next or previous meal of the same day. The total amount of oil/fat prescribed for a day must not be increased or decreased i.e. you have to cook entire day food with a given amount of oil in a day. This is applicable to those who are following Dr. Pankaj Kumar's diet plan.

Is there a trial diet plan?

No, we do not have any trial diet plan. the reason behind this is all the diet plans are made after seeing blood test reports and after taking meticulous history including dietary history, so it is not possible to do all these just to try. people used to come here for results,s not to a try. you can see a sample diet plan how things are added to diet but this is just a dummy diet plan made especially for understanding purposes.

sample diet plan

Can I exchange cooking oils?

Yes, you can exchange oils as follows:

1TBSP ghee = 1 TBSP olive oil= 1 tbsp mustard oil = 1 TBSP coconut oil

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